Mediterranean cuisine : everything you need to know

Jan 16, 2023Knowledge

All the secrets of Mediterranean cuisine

Mediterranean cuisine offers a delicious blend of fresh ingredients, bold flavors, and health benefits. 

In this post, we’ll explore everything from key ingredients and famous dishes like Paella and Shakshuka to tips and recipes to add Mediterranean flavors into your cooking at home. 

Discover why the Mediterranean diet is considered one of the healthiest in the world and learn how to bring its unique taste to your kitchen. 

Read on to discover the delicious and nutritious world of Mediterranean cuisine.

Introduction to Mediterranean Cuisine

The Mediterranean region has a rich culinary tradition that is influenced by the geography, history, and culture of the area. The countries surrounding the Mediterranean Sea, including Italy, Greece, Spain, and Morocco, have developed their own unique styles of cooking. However, they all share common ingredients and flavors, such as olive oil, herbs, and spices.

The Mediterranean diet is known for its health benefits, including a lower risk of heart disease, certain types of cancer, and obesity. The diet is characterized by a high intake of fruits, vegetables, whole grains, and healthy fats, as well as a moderate intake of fish and poultry, and a low intake of red meat and processed foods.

If you want to learn more about it, check our blog post about the Mediterranean diet.

A typical plate for Mediterranean cuisine

Key Ingredients and Flavors

Olive oil is a staple in Mediterranean cuisine and is used in almost every dish. It is known for its health benefits and rich, fruity flavor. Lemon is another common ingredient that is used to add flavor and acidity to dishes.

Mediterranean cuisine: the Greek salad
Rosmary plants spices of Mediterranean cuisine

Herbs such as rosemary, thyme, and parsley are used to add flavor to dishes. Spices such as cumin and paprika are also used to add depth and heat to dishes.

Fish and seafood are a staple in Mediterranean cuisine, such as anchovies, sardines, tuna, and squid. They are often used to make fish stews and soups, or they can be grilled or fried.

With all these ingredients, you might have a better idea on how to cook more like a Mediterranean native.

Famous Mediterranean Dishes

Paella is a famous dish that originated in Valencia, Spain, it is a saffron-flavored rice dish that typically includes chicken, rabbit, and/or seafood. Discover the authentic recipe on our blog post about it!

The paella, Authentic Spanish food

Moussaka is a traditional dish from Greece made with eggplant, tomatoes, and ground meat.

Shakshuka is a dish of eggs poached in a sauce of tomatoes, chili peppers, onions, and spices. It is a popular dish in the Middle East and North Africa

Other traditional dishes in Mediterranean cuisine include Italian pasta dishes like spaghetti carbonara, Greek dishes like gyro, Moroccan dishes like tajine, galician style octopus,etc.

Check out our blog about 6 traditional Spanish dishes to learn more.

How to Enjoy Mediterranean Cuisine at Home

Incorporating Mediterranean flavors into your cooking can be as simple as using olive oil, herbs, and spices in your dishes.

To make a simple Mediterranean-inspired dish, try marinating chicken or fish in olive oil, lemon juice, and herbs, then grilling or baking it. For a vegetarian option, try making a dish with grilled vegetables, such as eggplant, zucchini, and bell peppers. A simple pasta dish with garlic, olive oil, tomatoes, and herbs can also be a great option.

You can also use food that is found only there such as the best octopus in the world, the Iberico pork or the Asturias fava beans. Check out these delicacies that we can deliver to you in no time.


Mediterranean cuisine is a delicious and nutritious way to add international flavor to your cooking. We hope this post has inspired you to bring its unique taste to your own kitchen. 

For more inspiration and authentic Mediterranean products, check out our Mediterranean specialty products selection such as seafood, meat, vegetables, desserts, and more. We have a wide selection of Mediterranean ingredients and even a web page full of recipes and cooking ideas. 

Whether you’re a beginner cook or a seasoned Mediterranean food enthusiast, We have something for everyone.

We hope that this post answered most of your questions about Mediterranean cuisine and that you will have the opportunity to enjoy it soon!